Best fall treat: Pumpkin seeds!

Written by Rachel Berman   

Halloween is by far the most challenging holiday for me when it comes to healthy eating. I love candy (especially gummies) so much, but my biggest soft spot is for candy corn. I try not to eat it too often, but when I do, I try to make them last longer by eating them in three bites (corresponding to the three different colors, of course). Halloween isn’t all about sugar though; everywhere you go, you’ll find a nutrition powerhouse…pumpkins!

Are you planning on making a Jack-O-Lantern this Halloween? If so, don’t get rid of the seeds — they’re the most concentrated source of the pumpkin’s nutrition potential! Although they’re available year-round, pumpkin seeds are freshest now and are some of the tastiest and most nutritious seeds you can find. They’re a good source of carotenoids, omega-3s, iron, zinc, protein, and valuable phytosterols, which have been proven to help lower cholesterol. In fact, the oil drawn from pumpkin seeds has been heavily researched to help with prostate and bladder conditions, and depressive disorders likely because of the omega-3 and L-tryptophan (an amino acid) content.

To get the most nutrition out of them, eat pumpkin seeds raw (make sure to refrigerate or freeze raw seeds when storing). Though roasting brings out their full-flavor, the heat can destroy those natural healthy fatty acids. But still, noshing on one ounce of roasted seeds (which is equal to about 85 seeds) provides 126 calories, 5.5 grams fat (only 1 gram saturated fat), 15 grams of carbohydrate, 5 grams fiber, 5 grams protein, and 3 milligrams zinc (34% recommended daily intake). In the time it takes to eat that ounce, I could probably get over 500 empty calories from candy — and be hungry 10 seconds later.

To roast your own, spread the seeds in a single layer on a baking sheet. Drizzle a little olive oil and any other seasoning you desire. Bake in a 300ºF oven for about 10-15 minutes.

When buying, look for similar nutrition info above for the roasted kind. If they’re raw, remember that they will contain more fat — but it’s OK in moderation since most is unsaturated. Eat them plain, over salads, in soups, or be creative and let us know…

…how do you eat pumpkin seeds?